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WOD 6-8-2015

Starting a 4 day a week workout program to strengthen my core and tone the body.

10 minute treadmill warm up


 

12x – Squats with 35lbs weight
12x – Leg Press – 140lbs weight

12x – Squats with 35lbs weight
12x – Leg Press – 140lbs weight

12x – Squats with 35lbs weight
12x – Leg Press – 140lbs weight

12x – Squats with 35lbs weight
12x – Leg Press – 140lbs weight


12x – Left Step ups – Small Box
12x – Right Step ups – Small Box
30 second wall sit hold

12x – Left Step ups – Small Box
12x – Right Step ups – Small Box
30 second wall sit hold

12x – Left Step ups – Small Box
12x – Right Step ups – Small Box
30 second wall sit hold

12x – Left Step ups – Small Box
12x – Right Step ups – Small Box
30 second wall sit hold

 

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WOD 8-7-2012

10 minute Elliptical


10 Push Ups
10 Mountain Climbers (5 each leg)
10 Squats

Repeat 3 times


10 x Over head Barbell lifts – 65lbs
20 x (10 each arm) Dumbbell Curls – 25lbs
10 x Tricep Pull – 96lbs
8 x Over head Barbell lifts – 75lbs
20 x (10 each arm) Dumbbell Curls – 30lbs
8 x Tricep Pull – 108lbs
6 x Over head Barbell lifts – 85lbs
20 x (10 each arm) Dumbbell Curls – 30lbs
6 x Tricep Pull – 108lbs
5 x Over head Barbell lifts – 85lbs
20 x (10 each arm) Dumbbell Curls – 30lbs
5 x Tricep Pull – 108lbs
5 x Over head Barbell lifts – 95lbs
20 x (10 each arm) Dumbbell Curls – 35lbs
5 x Tricep Pull – 115lbs


30 second Plank
30 second Wall Sit
10 x Dumbbell Hang Cleans – 20lbs
30 second Plank
30 second Wall Sit
50 x Jump Rope
30 second Plank
30 second Wall Sit
50 x Jump Rope
30 second Plank
30 second Wall Sit
100 x Jump Rope


10 x Sit ups
10 x Overhead Tricep Extension – 30lbs
10 x Sit ups
10 x Overhead Tricep Extension – 30lbs
10 x Sit ups
10 x Overhead Tricep Extension – 30lbs
10 x Sit ups
10 x Overhead Tricep Extension – 30lbs


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WOD from 8-1-2012

10 minute Ellipitical


10 x Push-ups
10 x Lunges
10 x Squats

Repeat 4 times


10 x LAT Pull down – 90lbs
10 x Tricep Pull – 96lbs
10 x Seated Row – 110lbs
10 x LAT Pull down – 97.5lbs
10 x Tricep Pull – 110lbs
10 x Seated Row – 130lbs
10 x LAT Pull down – 105lbs
10 x Tricep Pull – 110lbs
10 x Seated Row – 137.5lbs
10 x LAT Pull down – 110lbs
10 x Tricep Pull – 110lbs
10 x Seated Row – 145lbs


10 x Incline Dumbbell Press – 30lbs
10 x Incline Dumbbell Press – 35lbs
10 x Incline Dumbbell Press – 40lbs
5 x Incline Dumbbell Press – 45lbs
5 x Incline Dumbbell Press – 50lbs


5 minute hard resistance Ellipitical


WOD from 7-30-2012

Warm-up

8 minute Treadmill
1000 meter Row


WOD

10 x Push-up
10 x Squats
10 x Ball Slams – 35lbs

Repeat 4 times

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50 x Jump Rope
20 x Box Jump
30 x Weighted Lunges – 15lbs each arm
20 x Box Jump
50 x Jump Rope

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10 x Sit-ups
10 x Seated Row – 110lbs
10 x Forward Lateral Raises – 15lbs

Repeat 4 times


Cool Down

1 mile Elliptical – 9:05